Have a hard time losing fat? Want to get fit and have more energy? Forget about long cardio sessions and hit the weight room! Believe it or not, strength training is the best way to shed fat and build the body you’re after. Don’t worry – you won’t get bulky or build “too much muscle.” Actually, your muscles will get leaner and toned, and those pesky pounds will go away within weeks.
Contrary to popular belief, cardio isn’t the key to leanness. Weight training, on the other hands, speeds up your metabolism and turns your body into a fat-burning machine. The key is to train smart and commit to a regular workout routine. Women who lift weights are fitter, stronger, and more confident.
Burn More Calories in Less Time
Unlike cardio, strength training causes your body to burn calories during and AFTER exercise. This training method increases metabolism and reduces fat levels while building lean muscle. Basically, it improves body composition and helps you burn more calories throughout the day. The more muscle you have, the higher your metabolic rate will be.
Build Stronger Bones
Lifting weights is one of the best ways to increase bone density and strength. In the long run, it can lower your risk of osteoporosis and bone loss. As you age, your bone mineral density decreases. Menopause only makes things worse. Weight training will keep your bones and joints strong until late in life.
Balance Your Hormones
Heavy lifting can restore your hormonal balance, leading to better overall health. Compound exercises, such as the bench press, squat, lunges, deadlifts, and push-ups, stimulate the release of testosterone and growth hormone while lowering the stress hormone cortisol levels.
Boost Your Physical Performance
Strength training can make you a better athlete and help you reach peak performance. With regular practice, it improves joint flexibility and range of motion, boosts your endurance, and lowers injury risk. Your muscles will become stronger and you’ll last longer in the gym. Fatigue, shortness of breath, and low energy will be just a bad memory.
For optimum results, lift weights at least four times a week. Use a mix of compound exercises, bodyweight movements, and full body circuits. End your sessions with HIIT to ignite your fat-burning engine.